1. PROGRAM OVERVIEW
The Children Health Program is designed to support overall growth, physical fitness, immunity, mental development, and healthy habits in children.
It focuses on balanced nutrition, physical activity, sleep, hygiene, emotional well-being, and discipline, ensuring healthy development during growing years.
2. PROGRAM GOALS
Support healthy physical growth
Strengthen immunity
Improve energy, focus, and learning ability
Develop strong bones and muscles
Encourage active lifestyle habits
Improve digestion and appetite
Support emotional and mental well-being
3. HOW CHILDREN HEALTH WORKS
Children health depends on:
Proper nutrition during growth years
Regular physical activity and play
Adequate sleep
Good hygiene habits
Emotional support and stress-free environment
Healthy habits built in childhood last a lifetime.
4. Early Morning (6:00–7:00 AM)
Wake up Early Morning
Intake Warm water.
Take Child Nutrition
Workout with Our Community where We Provide Yoga, Aerobic, Zumba Dance and Different kind of Workouts Regularly.
5. Breakfast (Most Important Meal)
Choose one:
Milk + whole-grain cereal
Vegetable omelette + brown bread
Oats, Paneer
Fruit smoothie with milk or curd
Add Child Nutrition recommend by us
Avoid
Sugary cereals and junk food.
6. Mid-Morning Snack (School Snack)
Choose one:
Seasonal fruit
Sprouts chaat
Boiled corn
Nuts mix (small portion)
7. Lunch
Balanced lunch should include:
Roti or rice
Dal / rajma / chole
Vegetables
Curd or buttermilk
Salad (if age-appropriate)
8. Evening Snack
Choose one:
Milk + homemade snacks
Roasted chana or peanuts
Fruit or vegetable sandwich
Avoid:
packaged chips and sugary drinks.
9. Dinner (Light & Nutritious)
Choose one:
Roti + vegetables
Dal + rice
Paneer / egg curry + roti
Vegetable soup
Dinner should be eaten at least 2 hours before sleep.
10. Bedtime (9:00–10:00 PM)
Warm milk with turmeric
Milk + dates
11. Drinking Water
2.5 to 3 litres a day, depending on age
Don’t drink too much water right before meals because it makes you less hungry.
12. HEALTHY FOODS FOR KIDS
Our suggestion for child nutrition
Calcium: Milk, curd, and paneer
Eggs, dal, pulses, and paneer are all good sources of protein.
Fruits and vegetables are good sources of vitamins and minerals.
Ghee (a small amount) and nuts and seeds are healthy fats.
Whole grains and fruits have fibre.
13. FOODS TO LIMIT OR STAY AWAY FROM
Fast food and junk food
Too much sugar and chocolate
Drinks that are soft
Snacks in a box
Eating too much while looking at screens
Managing screen time
Only let them use screens for 1 to 2 hours a day.
Encourage playing outside
Don’t use screens while you eat.
14. PLAN FOR FITNESS AND PHYSICAL ACTIVITY
Playing outside (running, biking, and playing sports)
Jumping, dancing, and skipping
Stretching or yoga.
Regular exercise in our online class; health monitoring
Keep track of how much weight and height you’ve gained.
Regular checkups for kids
Checkups for vision and teeth
Getting the right vaccinations
15. Sleep and Daily Schedule
Suggested Sleep:
Ages 3 to 5: 10 to 12 hours
8–10 hours for kids 6 to 12 years old
7–9 hours for 13 to 16 years
Advice:
Set times to sleep and wake up
Don’t use screens for an hour before bed.
16. MENTAL & EMOTIONAL WELL-BEING
Support childhoods with ways of thinking (positive thinking) Decrease academic demands Provide creative avenues (drawing/painting; music; reading) Have gratitude and practice positive thoughts daily A child who is happy will be healthy. HYGIENE & HEALTH HABITS Wash daily & maintain body cleanliness Brush teeth twice daily Keep nails clean and clothes clean Use properly prepared & stored foods
17. EXPECTED BENEFITS
Maintain healthy growth/development Maintain strong immune systems Focus on school Have a lot of energy to complete all tasks Be less sick & less tired
18. IMPORTANT NOTES
General wellness program If medical conditions are present to seek pediatric care Consistency & support from parents is required The Children‘s Health Programis to create a healthy child with balanced nutrition, physical activity, emotional support & healthy routines. Following the program, children will develop into strong, confident, and healthy adults.
